What Is Churchill? Salt Intake and Gut Health
In this article
What is Churchill? Salt intake and gut health
Churchill (commonly pronounced “Çörçil” in Turkish) is a refreshing drink originating in İzmir, made with mineral water, fresh lemon juice, and a pinch of salt. Because it contains no sugar and very few calories, it is a good alternative to sugary soft drinks. However, most benefits attributed to it on social media, such as “cleansing the bowels, boosting metabolism, and relieving headaches,” lack scientific support. The main point to watch is salt: Depending on the added salt and the brand of mineral water, a glass of Churchill can provide anywhere from one-tenth to two-thirds of the daily sodium limit. This article examines its ingredients, actual benefits and limitations, and the effects of salt on gut and stomach health in light of current evidence.
- Ingredients: About 200 ml of mineral water, the juice of 1 lemon, and between a pinch and half a teaspoon of salt.
- Salt load: Half a teaspoon of salt (about 2 g) and a bottle of mineral water provide approximately 800-950 mg of sodiumper glass, or about 40-50% of the World Health Organization's recommended daily upper limit (2,000 mg).
- Mineral water also contains salt: Depending on the brand, 200 ml contains approximately 28 to 155 mg of sodium.
- Actual advantages: Sugar-free, low in calories, and refreshing; it may increase fluid intake in people who find it difficult to drink water.
- Unsupported claims: Eliminating parasites, boosting metabolism, promoting weight loss, and replacing losses from diarrhea and vomiting.
- Salt and health: Excess salt has been strongly shown to increase the risk of high blood pressure, stroke, and stomach cancer; evidence about its effects on gut bacteria still comes largely from animal experiments.
- The actual salt load per glass has been recalculated to include sodium in mineral water.
- The latest data on salt intake in Turkey (Türkiye Household Health Survey 2023) have been added.
- The World Health Organization's January 2025 recommendation on salt substitutes (potassium-containing salt) has been added.
- A new large study on salt and stomach cancer (UK Biobank, 2024) has been added.
- Unsupported benefit claims and the statement that “salt causes colorectal cancer” have been corrected.
How Did Churchill Originate?
Although its name sounds foreign, Churchill originated in İzmir and has no connection with British Prime Minister Winston Churchill. According to the most widely told story, Ahmet Pendikli, nicknamed “Churchill Ahmet,” served the drink to customers at the “Ahmet'in Yeri” café beside the fishing harbor in Bostanlı, Karşıyaka, and it eventually became known by his nickname. The café dates back to the 1940s, and the nickname is said to have been given by İsmet İnönü. Other sources say that a business owner from İzmir popularized the drink in the 2000s. Whatever its origins, social media has helped make Churchill a summer staple throughout Turkey in recent years.
How Do You Make Churchill?
- Squeeze the juice of 1 lemon into a glass.
- Add a pinch of salt and stir. Keep the salt to a minimum; try not to exceed half a teaspoon.
- Slowly add about 200 ml of cold mineral water to prevent it from foaming over.
- Serve with ice and a mint leaf if desired.
- Choose low-sodium mineral water: Check the sodium (Na) value on the label; there is more than a 5-fold difference between waters containing 50-150 mg per liter and those containing over 700 mg.
- Keep the salt to a “pinch” or leave it out entirely; lemon and mineral water are refreshing on their own.
- Use a straw and drink water afterward: Lemon and carbonated drinks are acidic, so reducing contact with tooth enamel helps.
- Do not use it to replace water: Plain water should form the basis of your daily fluid intake.
What Is in a Glass of Churchill?
Figure 1 · Three ingredients, one glass
Churchill's refreshing taste and salt load come from the same ingredients.
Calculating Salt and Sodium
According to the Ministry of Health, 5 grams of salt a day corresponds to a heaped teaspoon or a level dessertspoon . Accordingly, a level teaspoon contains about 3 g of salt, while half a teaspoon contains about 1.5-2.5 g, depending on the spoon's size and how it is filled. A pinch is generally less than half a gram. The sodium content of mineral waters also varies greatly by brand: published values for commonly consumed brands in Turkey indicate approximately 28 mg (lowest) to 155 mg (highest) of sodium in a 200 ml bottle.
Lemon juice contains vitamin C, but not as much as commonly assumed: the juice of one lemon contains about 15-20 mg, roughly one-fifth of an adult's daily requirement. The calcium and magnesium in mineral water are also present in limited amounts per glass. It is therefore incorrect to regard Churchill as a “mineral powerhouse.”
Churchill's Benefits: Facts and Exaggerations
| Claim | What does the evidence say? | Assessment |
|---|---|---|
| A healthy alternative to sugary drinks | Contains no sugar and almost no calories | true |
| Cools you down in hot weather and increases fluid intake | A pleasant-tasting source of fluids for people who struggle to drink water | true |
| Helps indigestion and constipation | Small studies suggest that carbonated water may relieve indigestion and constipation in some people; however, carbonation may increase bloating and reflux in others | varies by person |
| Replaces salt lost through sweat | May be relevant for athletes who sweat heavily for prolonged periods; in everyday life, most of us already consume more salt than necessary | unnecessary for most people |
| Replaces losses from diarrhea and vomiting | Effective rehydration requires specific proportions of sugar and salt; carbonated, acidic drinks do not meet these criteria | false |
| Relieves headaches and nausea | Fluids may help a headache caused by dehydration; no effect specific to Churchill has been demonstrated | unsupported |
| Lemon stimulates the liver, boosts metabolism, and promotes weight loss | No scientific basis; the only benefit is replacing sugary drinks | unsupported |
| Eliminates intestinal parasites | No scientific basis | false |
| A mineral powerhouse | The amounts of calcium, magnesium, and vitamin C per glass are limited; the most prominent mineral is sodium | exaggerated |
The World Health Organization's oral rehydration solution (ORS) contains 75 mmol of sodium and 75 mmol of glucose per liter. Glucose is not added arbitrarily: it activates a transport system in the intestine that accelerates sodium and water absorption. The Merck Manual emphasizes that sports drinks, soft drinks, and fruit juices do not meet these criteria and should not be used for this purpose. For diarrhea and vomiting, particularly in children, older adults, and patients receiving chemotherapy, ready-made ORS packets sold in pharmacies should be used; seek medical attention if dehydration is severe.
Who Should Be Cautious?
- People with high blood pressure, heart failure, or kidney disease: Prepare it without added salt using low-sodium mineral water, or avoid it. The mineral content of mineral waters may also matter in kidney failure; people with kidney failure should consult their doctor.
- People with reflux and heartburn: Carbonated, acidic drinks can worsen symptoms. We explain what helps heartburn in this article on the subject.
- Children and pregnant women: Their salt requirements are limited; preparing it without added salt is more appropriate.
- People with sensitive tooth enamel: Sipping acidic drinks over a long period can increase dental erosion.
We have compiled drinks that people with diabetes can safely consume and those they should avoid in this article for further reading.
Salt Intake: The Situation in Turkey and Recommendations
The World Health Organization recommends that adults consume less than 5 grams of salt (less than 2,000 mg of sodium) per day. As of 2021, the global average was about 11 grams of salt daily.
| Daily salt intake in Turkey | Average |
|---|---|
| SALTURK-I (2008) | 18 g |
| SALTURK-II (2012) | 15 g |
| WHO STEPS Türkiye (2017) | 9.9 g (men 11.0; women 8.7) |
| Türkiye Household Health Survey (2023) | 9.9 g (men 11.3; women 8.5) |
| WHO recommendation | Less than 5 g |
The decline in the table is encouraging, but should be interpreted cautiously: the SALTURK studies and the two more recent surveys used different urine measurement methods, so their figures cannot be compared directly. In any case, average salt intake in Turkey remains about twice the recommended level. We discuss the health harms of salt and ways to reduce it in this article, and alternatives to salt in this article on substitutes.
In a guideline published on January 27, 2025, the World Health Organization recommended that adults who use table salt replace regular salt with lower-sodium, potassium-containing salt substitutes (a conditional recommendation based on low-certainty evidence). The most important study behind this recommendation is SSaSS, involving 20,995 people in China: over approximately 5 years of follow-up, salt substitute users had 14% fewer strokes, 13% fewer major cardiovascular events, and 12% fewer deaths overall. Important warning: The recommendation does not cover pregnant women, children, people with kidney disease, or those with medications or conditions that impair potassium excretion; potassium-containing salt can be dangerous for these groups. Consult your doctor before using it.
Salt, Gut, and Stomach Health: What Does the Evidence Say?
The relationship between excess salt, blood pressure, and cardiovascular disease is well known. In recent years, the effects of salt on gut bacteria and the digestive system have also been investigated. However, the strength of evidence in this area varies greatly.
Figure 2 · Effects of excess salt: ranked by strength of evidence
Evidence is strong for blood pressure and stomach cancer, but remains weak for gut bacteria and intestinal diseases.
Gut Bacteria (Microbiota)
The most frequently cited study in this area was published in 2017 in Nature (Max Delbrück Center, Berlin). In mice fed a high-salt diet, intestinal Lactobacillus murinus bacteria decreased, pro-inflammatory Th17 immune cells increased, and blood pressure rose. Giving probiotics reversed these changes. The same team gave 12 healthy men an additional 6 g of salt daily for two weeks: lactobacilli became largely undetectable, while blood pressure and Th17 cells increased.
These findings are interesting, but the human evidence comes from only a short pilot study of 12 people. Thus, “salt disrupts the gut flora” remains a hypothesis rather than an established fact. We discuss the relationship between gut microbiota and health in our articles on our gut microbiota and gut flora and colorectal cancer for more detail.
Inflammatory Bowel Disease and Colorectal Cancer
Animal experiments have shown that high salt intake worsens models of colitis (intestinal inflammation). However, a 2023 review notes that no large follow-up study has demonstrated a relationship between salt intake and the risk of Crohn's disease or ulcerative colitis in humans; the only direct human data come from a small cross-sectional study. The World Cancer Research Fund (WCRF) evidence matrix likewise does not list a salt-related risk factor for colorectal cancer. We have therefore removed the statement in our previous version that “salt may increase the risk of colorectal cancer.” According to the WCRF, the main dietary risks for colorectal cancer are processed meat (convincing evidence), red meat (probable evidence), and alcohol.
Stomach Cancer: The Strongest Link
The strongest evidence connecting salt with digestive health concerns stomach cancer. The WCRF states that salt-preserved foods (salted fish and salt-preserved vegetables such as pickles) probably increase the risk of stomach cancer. A UK Biobank study published in 2024 followed 471,144 people in the United Kingdom for approximately 11 years and found that people who always added salt at the table had a stomach cancer risk 41% higher than those who never or rarely did so (HR 1.41).
Excess salt is thought to irritate the stomach lining and Helicobacter pylori infection may become more harmful as a result. This is particularly important in Turkey, where H. pylori is common. We explain the role of H. pylori treatment in preventing stomach cancer in this article, and the terms gastritis, atrophy, and metaplasia found in stomach biopsy reports in our article on stomach biopsy and its findings.
Kidney Stones
According to the US National Institutes of Health (NIDDK), excess sodium increases the risk of calcium oxalate and calcium phosphate stones. People with a history of kidney stones are advised to limit salt intake.
- Churchill is better than sugary soft drinks, but it is not a “health drink” or medicine.
- The main risk is the amount of salt: An occasional glass with a pinch of salt causes no problem; several glasses a day and more than half a teaspoon of salt can easily exceed the daily limit.
- Most benefit claims on social media are unsupported. In particular, it does not replace ORS for diarrhea and vomiting.
- The idea that salt disrupts gut flora is interesting but remains unproven; the established benefits of reducing salt mainly concern blood pressure, stroke, and stomach cancer risk.
Frequently Asked Questions
- What is Churchill good for?
- It is a refreshing, sugar-free, low-calorie drink. Choosing it instead of sugary soft drinks reduces calorie and sugar intake; it may increase fluid intake in people who find it difficult to drink water. Most other claimed benefits have not been demonstrated scientifically.
- Can Churchill be harmful?
- In moderation, it is generally harmless for healthy people. However, when made with half a teaspoon of salt or more, a single glass can approach half the daily sodium limit. Frequent consumption may cause problems for blood pressure, kidneys, and stomach health. Its acidity can also erode tooth enamel.
- How many glasses can you drink a day?
- For a healthy person, a glass made with a pinch of salt is a reasonable amount. Adding more salt or drinking several glasses a day is not recommended. People with high blood pressure should make it without added salt.
- Is Churchill good for the gut?
- Carbonated water may relieve indigestion and constipation in some people, but may increase bloating and reflux in others. Claims that it “cleanses” the bowels or eliminates parasites are false. Evidence suggesting that excess salt may adversely affect gut bacteria still comes largely from animal experiments.
- Can I drink Churchill when I have diarrhea?
- It is not suitable for replacing lost fluids. Oral rehydration solution (ORS) packets sold in pharmacies should be used. Seek medical attention if diarrhea is severe, if there is fever or blood in the stool, or if the patient is a child, an older adult, or someone receiving chemotherapy.
- Can people with high blood pressure drink Churchill?
- A glass made with low-sodium mineral water and lemon, without added salt, is generally not a problem. Salty Churchill should be avoided. People taking blood pressure medication and those with kidney disease should consult their doctor.
- Does Churchill help with weight loss?
- No. Its only benefit is reducing calories by replacing sugary drinks. There is no evidence that lemon boosts metabolism.
- Is using Himalayan salt or rock salt healthier?
- No. These salts have a sodium content very similar to table salt, and their trace minerals do not make a meaningful difference to health. We explain the details in our Himalayan salt article.
Glossary
- Sodium
- The mineral that makes up approximately 40% of salt (sodium chloride); 1 g of salt contains about 393 mg of sodium.
- Electrolyte
- Minerals dissolved in body fluids that maintain fluid balance (sodium, potassium, chloride, etc.).
- ORS (oral rehydration solution)
- A solution containing specific proportions of salt and sugar to replace fluids lost through diarrhea and vomiting.
- Microbiota
- All the bacteria and other microorganisms living in the gut.
- Salt substitute
- Salt in which some sodium is replaced by potassium; it can be dangerous for people with kidney disease.
- Salt-preserved food
- Foods preserved by salting, such as salted fish and salt-preserved vegetables.
DROZDOGAN Academy Commentary
Churchill is a popular local summer drink. It is certainly a good alternative to sugary soft drinks, but it does not deserve the “healing” role assigned to it on social media.
⚡ Why it matters
Average salt intake in Turkey remains about twice the recommended level, and stomach cancer ranks among the leading causes of cancer deaths. Drinking a salty beverage presented as “healthy” several times a day may unknowingly increase the salt load.
✅ Advantages
Sugar-free, very low in calories, inexpensive, and refreshing. With little salt and low-sodium mineral water, it is clearly a healthier choice than sugary drinks.
⚠️ Limitations
The amount of salt is uncontrolled. Because it is acidic and carbonated, it may cause problems with reflux and tooth enamel. It does not replace ORS for diarrhea and vomiting. Most benefit claims are unsupported.
🩺 What to do in practice
- Prepare Churchill with a pinch of salt or without salt.
- Choose low-sodium mineral water; check the sodium value on the label.
- Do not exceed one glass per day; quench your thirst first with water before other drinks.
- If you have high blood pressure, kidney disease, or heart disease, do not add salt.
- Remember that most of your daily salt comes from bread, cheese, olives, tomato paste, pickles, and processed foods in your diet.
❓ Open questions
Will large studies confirm the effects of salt on the human gut microbiota? If potassium-containing salt substitutes become widespread in Turkey, how much will rates of high blood pressure and stroke fall? Is the decline in salt intake in Turkey real, or does it reflect differences in measurement methods?
Our brief verdict: When kept low in salt, Churchill is a healthy and enjoyable summer drink compared with sugary beverages, but it is not a treatment. When made salty, even one glass can approach half the daily salt limit. Enjoy it occasionally, with a pinch of salt.
- This is the September 2026 update of the Churchill article on our website. It was prepared using publicly available sources: the World Health Organization, Ministry of Health statements, Türkiye Household Health Survey 2023, WCRF, NIDDK, the Max Delbrück Center, the Merck Manual, published studies, and news sources.
- Corrections to the previous version: The statement “daily salt intake in Turkey is 15 g” (2012 data) was replaced with current data; “5 g of salt is a level teaspoon” was replaced with the Ministry of Health's measure; unsupported benefit claims—eliminating parasites, boosting metabolism, relieving reflux, replacing losses from diarrhea, and being a mineral powerhouse—were corrected; “salt increases colorectal cancer risk” was removed; and sodium from mineral water was included in the calculation.
- Estimated values: Salt weights per spoon are approximate values derived from the Ministry of Health's measure of “5 g = one heaped teaspoon.” Mineral water sodium values were taken from secondary compilation lists, not brand labels; you are advised to check the label. The chart percentages are calculations based on these values.
- What could not be verified: The date Churchill originated (sources differ between the 1940s and the 2000s) and the story of the nickname; detailed results of the study examining the effects of carbonated water on indigestion and constipation.
- Statements based on general knowledge: The amount of vitamin C in lemon juice, the effects of acidic drinks on tooth enamel and carbonated drinks on reflux, and the sodium content of Himalayan salt are presented as established knowledge.
- The assessments in the benefits table, “Our Assessment,” and the Academy commentary are our own.
- The diagrams are derived from verified statements in the text and contain no new data.
- This article is not personalized medical advice. If you have a chronic condition, consult your doctor before making dietary changes.
References
- World Health Organization. Salt reduction, fact sheet.
- World Health Organization. Use of lower-sodium salt substitutes: WHO guideline. January 27, 2025.
- Neal B et al. Effect of salt substitution on cardiovascular events and death (SSaSS). N Engl J Med. 2021. TCTMD and ACC summaries.
- T.C. Sağlık Bakanlığı. Türkiye Hanehalkı Sağlık Araştırması 2023. 2025.
- WHO. Türkiye STEPS 2017 risk factor summary.
- Sabri Ülker Vakfı. Tuz ve sağlık ilişkisi: sorular ve gerçekler (SALTURK data).
- Anadolu Ajansı. Sağlık Bakanlığı: günlük tuz tüketimi bir çay kaşığını aşmamalı.
- Wilck N et al. Salt-responsive gut commensal modulates TH17 axis and disease. Nature. 2017. Max Delbrück Center press release.
- Is salt at fault? Dietary salt consumption and inflammatory bowel disease. Inflamm Bowel Dis. 29(1):140.
- World Cancer Research Fund / AICR. Summary of strong evidence matrix (Continuous Update Project).
- Kronsteiner-Gicevic S et al. Adding salt to food at table and risk of gastric cancer (UK Biobank). Gastric Cancer. 2024.
- NIDDK. Eating, diet and nutrition for kidney stones.
- Merck Manual Professional. Oral rehydration therapy.
- Cuomo R et al. Effects of carbonated water on functional dyspepsia and constipation. Eur J Gastroenterol Hepatol. 2002.
- Dokuz Eylül (dokuzeylul.com). Churchill içeceğinin gerçek hikâyesi. July 22, 2025; GZT Yemek Tarifleri, July 27, 2025.
- Ekşi Şeyler; Marmara Bölge. Mineral contents of mineral waters in Turkey (compilation lists).
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